The Best Types of Cardio Workouts for Weight Loss

The Best Types of Cardio Workouts for Weight Loss

If you’re like most guys, you do cardio to help you stay lean and show off the muscle gains you get from hitting the weights, aka “the usual workout routine.” And there’s absolutely nothing wrong with that.

But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower paces,” explains Chris Ryan, C.S.C.S., a physical trainer and the founder of Chris Ryan Fitness Opens a New Window.. “If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.”

Here’s something we can all agree on: Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.

Image result for weight loss images

Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner:

But when it comes to which type of cardio is best for burning fat, you have to decide which lean body type you’re going for. “If you train like a distance runner, you’ll get a distance runner’s body: little muscle, very lean from lots of miles logged at relatively slower paces,” explains Chris Ryan, C.S.C.S., a physical trainer and the founder of Chris Ryan Fitness Opens a New Window.. “If you train like a sprinter—short, high-intensity workouts—you’ll get a sprinter’s body with muscle growth and fat loss.”

Image result for weight loss images

Here’s something we can all agree on: Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle.

Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner:

9. Running (moderate pace)

Running at a steady, moderate pace is a sure way to burn fat and calories, but it’s not the most economical way to build or even maintain muscle.

“By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour,” says Ryan. “This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in.” The cons: Running at this pace can also break down muscle and subject your body to lots of pounding. “If you’re looking to add in a long run every once in awhile, by all means do so, just opt for trails or softer surfaces than cement and blacktop,” he says.

Image result for weight loss images

8. Stair Climber

A stair climber offers another popular way to burn fat and calories, but only about 500-600 calories for an 180-lb. man at a moderate pace. “Because of the higher leg lift involved, climbing stairs uses significantly more muscles than just walking—strengthening your legs in a functional way,” says Adams. The primary drawback: Stair climbers can put a lot of weight and pressure on your joints, so it can be difficult for people with bad knees.

The best way to burn fat on a stair climber: “Try incorporating 90% or more effort on the stair climber for 30 seconds with a one- to two-minute ‘active recovery,’ like a farmer carry with medium-weight kettle bells or dumbbells to incorporate upper body and core strength,” says Ryan. “Doing 10-15 rounds of this workout will spice up your workout way above the normal range of calories burned.”

 

The Best Types of Cardio Workouts for Weight Loss

Leave a Reply

Your email address will not be published. Required fields are marked *